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We run the same programming at all locations, separated into two programs. Fitness and Sport. Some days they are the same, while others they differ, in either load, time domain or complexity of movement. This ensures that we are able to give all of our members a workout suited towards their needs regardless of skill level.

MONDAY WOD

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MON-FITNESS

EMOM 10

Front Squat x 1

***weight is whatever your last 3RM Front Squat was***

+

"Just Ouch"

For Reps:

3 Minutes: Max Air Squats

rest 1 minute

2 Minutes: Max Burpees to Plate

rest 1 minute

1 Minute: Max AB Cals

more
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MON-SPORT

EMOM 10

Front Squat x 1

***weight is whatever your last 3RM Front Squat was***

+

"Just Ouch"

For Reps:

3 Minutes: Max Air Squats

rest 1 minute

2 Minutes: Max Burpees to Plate

rest 1 minute

1 Minute: Max AB Cals

more

TUESDAY WOD

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TUES-FITNESS

"NateDogg"

20 Minute AMRAP

2 Muscle Ups

3 D-Ball Over the Shoulder (100/70)

4 HSPU

Fitness

3 Pullups

4 D-Ball Over the Shoulder (70/50)

5 Pushups

more
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TUES-SPORT

"NateDogg"

20 Minute AMRAP

2 Muscle Ups

3 D-Ball Over the Shoulder (100/70)

4 HSPU

Fitness

3 Pullups

4 D-Ball Over the Shoulder (70/50)

5 Pushups

more

WEDNESDAY WOD

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WED-FITNESS

"Weightlifting Wednesday"

20 Minute Ascending Ladder

5 Squat Snatches s(135/95) f(95/65)

Double Unders s(50) f(20)

***building every set***

***score is weight of last completed set of 5***

"Washboard Wednesday"

7 Minute Partner AMRAP

Medball Abmat Situps s(20/14) f(14/10)

more
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WED-SPORT

"Weightlifting Wednesday"

20 Minute Ascending Ladder

5 Squat Snatches s(135/95) f(95/65)

Double Unders s(50) f(20)

***building every set***

***score is weight of last completed set of 5***

"Washboard Wednesday"

7 Minute Partner AMRAP

Medball Abmat Situps s(20/14) f(14/10)

more

THURSDAY WOD

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THURS-FITNESS

"Cardioooooo"

For Time:

1000m Ski Erg

800m Run

1000m Row

800m Run

more
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THURS-SPORT

"Cardioooooo"

For Time:

1000m Ski Erg

800m Run

1000m Row

800m Run

more

FRIDAY WOD

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FRI-FITNESS

"Saved by the Bell"

4 Sets - 4 Min AMRAP

AB Cals s(25/18) f(20/15)

25 Wall Balls s(20/14) f(14/10)

Max T2B f(knee raises) in time remaining....

***rest 4 minutes b/t sets***

more
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FRI-SPORT

"Saved by the Bell"

4 Sets - 4 Min AMRAP

AB Cals s(25/18) f(20/15)

25 Wall Balls s(20/14) f(14/10)

Max T2B f(knee raises) in time remaining....

***rest 4 minutes b/t sets***

more